IPHEPHA LOLWAZI LOMDLALI
1. Iingxaki zedolo kunye nePatella
Ukugijima ukwehla okanye kumhlaba onzima kunokubeka uxinzelelo olugqithiseleyo kwi-kneecap ngenxa yokungalingani kwemisipha kunye nobuthathaka kwimisipha ye-hip. Baleka unyuke umnqantsa okanye kumhlaba othambileyo xa kunokwenzeka. Xa iintlungu zisenzeka, unokubopha idolo lakho, sebenzisa amayeza achasene nokudumba kwaye uhlengahlengise umgama wakho wokubaleka ukuze ulungele ifom yakho. Qinisekisa ukuba wolula imilenze yakho emva kokuzivocavoca kwaye ukhethe izicathulo ezifanelekileyo zokugijima. Amayeza okulwa nokudumba kunye ne-R.I.C.E. iqhinga (Ukuphumla - Umkhenkce - Uxinzelelo - Ukuphakama) kuyayikhawulezisa inkqubo yakho yokubuyisela.
2. Iintlungu Zodwa kunye nokuphazamiseka
Ukuphumza isoli yakho, khetha izihlangu ezineepadi ezongezelelweyo, yenza umthambo wokuzolula isithende kwaye uphumle ngokwaneleyo.
3. I-Shin Splints (I-Medial Tibial Stress Syndrome)
Kwenzeka ngeentlungu kwindawo engezantsi yomlenze, ngakumbi kwindawo engaphakathi engaphambili yethambo le-shin. Iimbangela ziquka ukudumba kwemisipha kunye nemisipha ejikeleze ithambo le-shin. Ukunciphisa iintlungu: Qaba umkhenkce kangangemizuzu eyi-15–20, gcina imilenze yakho iphakamile xa usiya kulala, sebenzisa izihlangu ezifanelekileyo, kwaye uphephe ukubaleka kwiindawo eziqinileyo.
4. Iliotibial Band Syndrome (Friction Syndrome)
Izibonakalisa ngokutshisa okanye iintlungu ezibukhali ngaphambili nangaphandle kwedolo. Kwenzeka ngenxa yokulimala kwi-tendon engqindilili esuka kwi-hip ukuya kwithambo le-shin. Ukuphumla, yenza imithambo ezolula ejolise ngokukodwa kwinyonga kunye nezihlunu zomlenze ongaphezulu.
5. I-Patellar Tendonitis
Umngcipheko unokuncitshiswa ngokwenza umthambo wokuqinisa amadolo kunye nemisipha. Imithambo yomlenze omnye yomeleza izihlunu ezijikeleze iqakala.
6. Ukwenzakala Kwezihlunu
Iinyembezi okanye ukwenzakala kunokuthi kwenzeke ngenxa yokolulwa okugqithisileyo kweefiber zemisipha kunye neetendon. Izizathu ziquka ukugcwala, ukunqongophala kokuguquguquka kunye nokungafudumezi. Ukuyinqanda, yenza ukufudumala okwaneleyo phambi kokubaleka, musa ukukutyeshela ukuzolula, phumla kwaye usebenzise umkhenkce kwiintlungu ezihlala ixesha elide.
Imithetho yoThintelo lokwenzakala
10% Umthetho: Sukuwanyusa umgama wakho wokubaleka ngeveki ngangaphezulu kwe-10%.
– Ukuzifudumeza kunye nokupholisa: Ukufudumala okwaneleyo kunye nokuzolula emva komthambo kunciphisa umngcipheko wokwenzakala.
– Indlela echanekileyo: Ubuchule obungalunganga bunciphisa ukusebenza kwaye bonyusa umngcipheko wokwenzakala.
– Ukuhlaziya izihlangu: Hlaziya izihlangu zakho zokubaleka emva kwe-1000 km yokusetyenziswa.
– Khetha umhlaba oMcaba: Kuphephe imiphezulu erhabaxa, lumka emathambekeni.
– Imithambo yamandla kunye nokunyamezela: Yenza imithambo eyongezelelweyo eyomeleza umzimba.
– Iintsuku Zokuphumla: Thatha ubuncinane usuku olunye evekini ukuphumla.
